Inside Lizzo’s Weight Loss Journey: How She Lost Body Fat with Self-Love & Whole Foods

Lizzo, the Grammy-winning icon known for her powerful voice, fierce stage presence, and unapologetic body positivity, has always inspired millions with her authenticity. In 2023, she embarked on a personal health and fitness journey—not to fit into Hollywood’s beauty standards, but to feel stronger, more energized, and mentally balanced.

Her transformation has sparked global conversations about self-love, health, and the importance of making changes for yourself, not for others.

She started her weight loss journey in 2023 

During an April 2025 appearance on On Purpose with Jay Shetty, Lizzo revealed that her “intentional weight release journey” had taken about a year and a half. She explained that she began prioritizing her stamina and endurance to meet the physical demands of her high-energy performances.

Earlier in her journey, Lizzo had shared on TikTok that while she had always loved working out, she had started taking her physical fitness more seriously because of her career.

“I think a lot of people see a fat person that way and immediately just assume everything they’re doing is to be thin,” Lizzo said. “I don’t ever want to be thin. Will my body fluctuate from this size? Yes… depending on some of the choices I make in my life. I’m used to fluctuating.”

This candid approach highlights that her transformation was about health, not conforming to societal beauty standards.

Why Lizzo Decided to Begin Her Weight Loss Journey in 2023

Contrary to rumors, Lizzo didn’t start this journey because of external pressure. She openly shared that her goal was to improve her stamina for tours, take better care of her body, and prioritize her mental health.

Lizzo’s Diet Plan – Balance, Not Restriction

Lizzo has always been open about her love for vegan food, but in 2023 she fine-tuned her eating habits:

• Plant-based meals: Veggie bowls, quinoa, leafy greens, lentils, and fresh fruits.
• High-protein snacks: Almond butter with apples, hummus with veggies.
• Hydration first: Warm lemon water in the morning and herbal teas during the day.
• Moderation over deprivation: She still enjoys occasional treats—no guilt attached.

1. Calorie Awareness & Lifestyle Shifts

In an Instagram Live session, Lizzo shared how she discovered hidden calories—like the 1,200 calories she consumed daily through Starbucks drinks. By becoming mindful of her intake and establishing a calorie deficit, she reduced her body fat by 16% and lowered her BMI by 10.5 points. She emphasizes that calories in vs. calories out is science—not magic.

2. Whole Foods Over Processed Diets

Lizzo’s shift involved leaving behind processed vegan meals and embracing nutrient-dense whole foods—lean meats, veggies, healthy fats. She found these options more satiating and supported better energy and metabolism.

3. Balanced Fitness Routine

Her exercise regimen is dynamic and enjoyable: strength training, cardio circuits, Pilates for core and back health, jump rope (even while traveling), and playful cardio like dance or pickleball.

It’s less about punishment and more about movement that feels good.

4. Emotional Well-being & Self-Love

Central to Lizzo’s approach has been mental clarity. She practiced meditation, reduced caffeine, carefully managed social media use, and chose mindful solitude over distraction.

She redefined body positivity into body neutrality, embracing her form while focusing on health.

5. Setting Realistic Goals & Releasing Weight

Lizzo calls her journey a “weight release”, not just weight loss. She set a goal of being “big-girl skinny,” around 250 pounds—not perfection, just healthier and happier.

She reassured fans that releasing weight is a choice—not shameful—and gaining it back is okay too.

6. What We Can Learn from Lizzo

• Food is fuel, not emotion—opt for whole, satiating options.
• Exercise should feel empowering, not punitive.
• Mindset matters—self-care and mental clarity are key to sustainability.
• Goals are personal—own your journey beyond societal expectations.